Could 'moon breathing' help you sleep?

From yahoo.com

While for some snuggling in bed is a time to relax and unwind, others dread a night of tossing and turning, unable to “shut off”.

According to Bupa statistics, a third of Britons battle with insomnia.

In the US, 30% of adults struggle to nod off, with 10% battling chronic insomnia, American Sleep Association statistics show.

Numerous factors could be to blame, with noise, an uncomfortable bed and too much caffeine all making it difficult to fall asleep. For many, the stress of modern life keeps them up while they mull over everything from money worries to work deadlines.

But an ancient yoga technique, known as “moon breathing”, could finally enable bad sleepers to nod off.

In her new book Kaizen: The Japanese Method for Transforming Habits, One Small Step at a Time, author Sarah Harvey describes how breathing in through the left nostril and out through the right could help you slumber.

Insomniacs are encouraged to lie with their eyes closed before using their right thumb to close their right nostril.

After breathing in through their left nostril, they should close it with their index finger and breathe out through the right side of their nose.

Repeating this for several minutes is said to calm the mind enough to fall asleep.

“Alternate nostril breathing is known as anuloma viloma in yoga,” Dr Nerina Ramlakhan, Silentnight's sleep expert, told Yahoo UK. “It’s been around for thousands of years.

“The left side of the body is connected to the parasympathetic nervous system, the rest and digest system.

“So it makes sense breathing in through the left nostril will activate the part of the body involved in shutting down and resting.

“The right side of the body is connected to the sympathetic nervous system, which is fight or flight. Breathing in through the left nostril turns off the part of the brain that’s constantly ‘yakking’.”

While it may sound farfetched, Dr Ramlakhan insists the technique is “based on science”.

“I’m a great believer in breath work,” she added. “It helps people relax.”

Simply concentrating on something other than your racing thoughts may also be enough to help you nod off.

“Often when we can’t sleep we’ve ‘left the body’ and gone into the ‘mental realm’,” Dr Ramlakhan said. “Just the action of touching your left side brings you ‘back into the body’ again.”

It could also be a placebo effect, with insomniacs potentially being more likely to nod off if they believe moon breathing will help.

“Telling yourself ‘when I do this it will help me sleep’ is like flicking a switch,” Dr Ramlakhan said.

If you’re still not convinced moon breathing is for you, the medic recommends insomniacs try other simple exercises while lying in bed.

“I often tell clients to wriggle their toes or touch their heart,” she said. ‘It brings you back into the body and out of your head.”

https://www.yahoo.com/lifestyle/sleep-insomnia-moon-breathing-103529788.html

This is what it means if you fall asleep quickly at night

From timesofindia.indiatimes.com

Getting into bed at night after a long and chaotic day feels just like heaven. Now imagine this situation, you landed on your bed, pulled the blanket over your head and the next moment you are in deep sleep. You all would have experienced this kind of situation at some point in your life. You might consider it as a sign of perfect sleep, but this might not be the case always. Here is what it could mean:

The reason

The sleep onset latency (SOL), which is referred to as the amount of time taken by a person to go from fully awake to being asleep, depends on several things and the most common of all is how tired are you. If you are feeling extremely exhausted you might fall asleep fast but if it was a relaxing day for you then it might take some time to doze off. This is another reason why you fall asleep fast on weekdays and find it difficult to get some shut-eye on the weekend. But this is not the case always, sometimes you might be extremely exhausted and still keep on twisting and turning on the bed this happens due to insomnia and other issues.

People who fall asleep quickly don't exactly remember what happened minutes before they fall asleep and they might not even be able to recall it at all. This is known as mesograde amnesia. As per some researchers, mesograde amnesia is a result of sleep spindles or bursts of activity in your brain’s hippocampus during the transitioning from wakefulness to sleep.

What else does it mean

Falling asleep instantly does not always mean there is something wrong with you. It is even a sign of sleep deprivation.

In general, it takes 15-20 minutes for a person to go into a deep sleep after going to bed. If it takes more than this time you are probably suffering from insomnia.

If you are sleeping for 6 hours and fall asleep at a lightning-fast speed at night that means your body is craving for more sleep. Not only at night, if your habit of quick sleeping extends to the daytime then it can be a sign of sleep apnoea and narcolepsy. This can also be due to depression.

The bottom line

It is not always necessary that if you fall asleep quickly then have some health issues. But if you are worried or are sleep deprived, then get some more sleep and see if you notice any change. In case you have other issues like daytime sleepiness, snoring then consult your doctor. 

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/this-is-what-it-means-if-you-fall-asleep-quickly-at-night/articleshow/71673796.cms

Are You Overworked or Overwhelmed?

By LeeOnna Sanchez

These days, it can be easy to lose sight of what's important. Everyone loses sight of home life and balance when it comes to making ends meet. Knowing whether you're overworked or overwhelmed can be confusing to some. Some companies will downsize, and this can be hard. It puts more pressure on employees. You find you're doing more than what you normally would, and it seems you accomplish less. Keeping home and work life in balance gets hard and you soon find yourself at risk of disapproval by the boss. This is where being overworked can become a big issue.

Another aspect is being overwhelmed. This is more of a feeling. People with active minds can find it hard to concentrate on one thing at a time. They find it difficult to prioritize and doing the most important things first. They come across as a bee who goes from one flower to the next. Being able to multitask can be beneficial, but many studies have shown that doing one task at a time is better. You accomplish more. While being focused makes you appear slower, you're getting more done than the person who is multitasking.

Here are a few things to help you differentiate between being overworked and being overwhelmed:

Overworked

• Working a lot of OT when asked
• Taking on projects you can't handle
• you're more fatigued
• insomnia
• increased illness
• depression or anxiety
• loss of appetite
• impaired concentration
• forgetfulness

Overwhelmed

• lack of energy
• high strung
• stressed out
• low productivity at work
• unhappiness

Dealing with being overwhelmed or overworked can be simple. For instance, consider making lists to help you tackle more. Put things in order of most important to things of less importance. Consider getting those big reports done while you have down time rather than procrastinating.

If you find that you're taking on too much at work, consider delegating some tasks out to others that can help you. Start declining OT when it's offered to allow your body the time it needs to relax and reset. Assess your day and consider planning to help keep you on track.

You can't have complete control over your work environment. But, being more aware of how you're feeling and the actual effects it has on you both physically and mentally can help you feel more at ease and in control at work. Work wellness will help keep you on track and can help keep home and work life in balance.

https://ezinearticles.com/?Are-You-Overworked-or-Overwhelmed?&id=10181152

How to Fight the Causes of Insomnia

From thriveglobal.com

Insomnia is commonly faced by modern man. Fortunately, most of the causes that cause it can be dealt with. The following are a few causes of insomnia and ways to fight against it.

Reason 1: Nervous disorders and stress. Almost the most common cause of insomnia, which is not so easy to get rid of. Sometimes a nervous breakdown may be accompanied by depression. In this case, of course, it is necessary to seek the help of a qualified specialist, but if the reason for your emotional over excitation lies in everyday experiences, this is surmountable.
How to fight. First, save yourself from all the sources of stress you can. For example, do not watch TV before going to bed, but read a book. Secondly, do relaxation procedures for the night. Massage the temple area with lavender oil, prepare a relaxing foot bath, take a warm shower or a bath with the addition of chamomile flowers. Thirdly, create all the conditions for a comfortable sleep: ventilate the room, turn off the light (darkness helps to produce a special substance in the body that causes relaxation faster) and eliminate any noise.

Reason 2: Excessive caffeine intake. Without noticing it, people often drink one, two or five cups of coffee per day (everyone determines this critical maximum for himself). Coffee is, of course, delicious, sometimes even healthy, but only in the morning!
How to fight: Three hours before bedtime, it is strongly recommended not to eat foods and drinks containing caffeine! The products like tea, (the stronger the tea, the higher the concentration of caffeine in it), cocoa, chocolate, Coca-Cola and energy drinks.

Reason 3: Improper and untimely nutrition. The work of our body depends on how we nourish it, and most importantly – by what. Have you heard the saying, “You are what you eat”? We cannot control the composition of all the foods we eat, and some contain components that interfere with the proper functioning of the body. In addition, eating right before bedtime also has an undesirable effect on the body. The body will not be able to give itself rest due to the active digestion of food.
How to fight: It is helpful to drink a glass of warm milk with honey before going to bed and it is better to eat light food at night. It is essential to remember that a feeling of hunger also contributes to insomnia. Eat three hours before going to bed and this rule is not only for those who are losing weight!

Reason 4: Smoking. Not everyone knows that nicotine is almost as potent an energy stimulant as caffeine.
How to fight: Ideally you have to completely quit smoking. It is quite obvious that not everyone is capable of quitting, and that is why it is advised not to smoke at least two to three hours before bedtime.

Reason 5: Drinking alcohol. Yes, especially at night! Some people with insomnia drink a small dose of alcohol “to fall asleep faster.” However, the regular ingestion of any dose of alcohol into the body leaves an imprint on the functioning of the nervous system and can be the cause of a nervous breakdown.
How to deal: Break the pattern of drinking by indulging yourself in alternative activities at the exact same time you use to drink. You can go for a walk or exercise deep breathing to relax and clear your mind. You can also choose to do something creative as per your level of interest.

Reason 6: Lack of rest during the day. Modern man is active and overwhelmed with work matters and other household duties so much that he is used to considering rest an occupation for wimps. We deliberately burden ourselves with additional responsibilities after the core, so as not to look too loose.
How to fight: In the afternoon, give yourself a break at least a couple of minutes before embarking on a new business. So, fatigue will not accumulate. Fans of evening fitness are advised to finish their workouts not later than 8–9 o’clock in the evening so that the body has time to tune in to sleep. Calm walks also relieve the stress accumulated during the day.

Reason 7: Nightmares. Bad dreams are one of the common causes of insomnia. You are subconsciously afraid to see a nightmare, and the body begins to actively resist sleep.
How to fight: Nightmares can dream of each of us, there is nothing supernatural in this. Moreover, the most terrible dreams for us are not even those where a six-armed killer maniac with a knife in each hand drives you into a dilapidated plant and just disappears (in a dream this often happens). Terrible dreams are those where events from real life are mixed into one big illogical com. To avoid such nightmares, try to free your head from chaotic thoughts. The ideal recipe is meditation. If you still do not feel the strength to seriously engage in it, start with yoga, Pilates and other relaxing exercises.

Reason 8: Disturbed sleep patterns. We cannot sleep for two days, then sleep a couple of hours and continue to do our own thing normally. Everything seems to be fine, but at some point, the body just malfunctions. And not because the body is such an insidious cruel, but simply because the body works on the principle of a battery. By not allowing the body to charge in time, you yourself bring this moment closer.
How to fight: The best time to sleep is eight hours. Depending on who you are, an owl or an early bird, you can choose your own schedule. Even for people working in shifts or students working on essay assignments at night, there are ways. By going to bed at the exact same time on alternate day and night, the body will get habitual to it and stop resisting. Students can choose to get essay help and opt for better sleep instead of spending sleepless nights.

Reason 9: Information flow. Information surrounds us everywhere, on the Internet, on television, and in our own head (this is information about problems concerning us personally). It is worth distracting from physical affairs, as a real information war opens in the head. Everything heard and experienced during the day is trying to fight for your attention. It doesn’t matter to your body at all that you are already struggling to fall asleep.
How to deal: Distribute cases according to the complexity so that in the evening you have the easiest and most pleasant ones that will “block” the impression of difficult news or difficult tasks. Relax before bedtime with a massage or a soothing solution of lavender and chamomile.

Reason 10: Uncomfortable items for sleeping. Such items can be pyjamas, bedding, a bed, a mattress and everything that relates to comfort in a dream (that is, it concerns you directly).
 How to deal: Choose a comfortable bed that is the epitome of ease and comfort. If there is light in your room which is annoying you, try a sleep mask that will help you get total darkness for good sleep. Wear comfortable and loose clothes.

https://thriveglobal.com/stories/how-to-fight-the-causes-of-insomnia/

This is what actually happens in your brain when you can’t sleep

From cosmopolitan.com

We asked a neuroscientist and brain surgeon for the answers to insomnia.

Have you ever spent a night tossing and turning, staring at the ceiling as sleep evades you, only to hear the birds singing outside after what only feels like an hour? You’re not alone in your insomnia. 

According to the NHS, struggling to fall – or stay – asleep is a common problem for one in three people in the UK. But a lot of what we think we know about sleep, says Dr Rahul Jandial, M.D., Ph.D, a dual-trained brain surgeon and neuroscientist, is actually wrong. Excellent news.

“Everybody thinks a molecule called melatonin is responsible for your sleep pattern but that’s not true,” he told us. “As a surgeon, I’ve taken out the region of the brain that makes melatonin and people still sleep just fine. Good sleep is actually based on a circadian rhythm: plants, animals, nature, all of us are in tune with it – we live on a planet that has day and night, and our bodies should be in sync with that. Insomnia, or having a hard time sleeping, is because people aren’t.”

Circadian rhythm is triggered when we see darkness. “The release of those chemicals is actually behind your eye, above an area called the hypothalamus, it’s a different area than the pineal gland and melatonin. It’s not just your brain that goes to sleep either, the genetics of your body change when you fall asleep.”

The modern world (read: your Snapchat addiction) could be partially to blame for your lack of Zs, ditto if you watch Netflix on your laptop in bed with the screen brightness turned right up. “Darkness, both inside your home and out, signals for your brain to fall into the nightly pattern of sleep,” explains Dr Jandial, who is also the author of the best-selling book Life Lessons From A Brain Surgeon. Dropping the brightness not only on your phone screen, but TV and computer, leading up to bedtime could have a positive impact on you getting a decent kip.

“Besides tech habits, stress, worry and anxiety also majorly get in the way of sleep – those conditions release chemicals that are the equivalent to coffee or cocaine. It’s easy for these excitatory and stimulatory chemicals to become habitual too.”

Essentially, an anxiety-based inability to sleep, or insomnia (when this happens frequently, despite your best efforts), is a little bit like having too much coffee late in the day; even if it’s pitch black, quiet and you want to sleep, if you’ve got the wrong chemicals buzzing around inside of you it can be a struggle. “That’s the biology of what’s happening when somebody can't drift off,” says the neuroscientist.

The ‘eight hours a night rule’ is kind of a myth too, says Dr Jandial. “As a surgeon, I used to get called a lot throughout the night. I realised I’d rather have less sleep, say five hours, that’s solid and uninterrupted, than a disturbed eight hours,” he says.

If you keep falling asleep and waking, falling asleep and waking, you won’t get into the deeper stages of sleep that help you feel rested – meaning that snoozing your alarm clock is a pretty bad idea too. “Why snooze? Why not just let that last hour be totally connected to the sleep that you are in? The alarm isn’t there to tease you out of sleep, if you’re well rested, you’ll get up on your own.”

How to get a good night’s sleep, according to science

The first rule? “Do your best to set the sleep stage: your bed, the night stand, how accessible the light switch is from your bed, all need to be thought about.” If you like to read a book in bed to help you drift off, invest in a low-level lamp, rather than dragging yourself across the room to switch an overhead light off. Going to bed at the same time every night will help your body get into the rhythm too.

Don’t have coffee after 12 o’clock either, it can stay in your system for up to eight hours and could hinder your ability to wind down.

If you're struggling to get to sleep, try some white noise. “I’d advise getting an app to provide background noise: when the brain is a little distracted it can help relax those parts of the mind that are jumping all over the place,” says Dr Jandial, adding that if you time white noise to play for an hour, it’ll distract you from thinking about the other worries in your life, at least during those moments.

“If you’re still awake after 60 minutes, get up and do something for half an hour, like tidying up, then attempt sleep again. It’s important not to fall into a vicious cycle – you have to kind of slide into it, you can’t just flip a switch and nod off.”

Happy dreaming, kids.

Dr Rahul Jandial, M.D., Ph.D is a dual-trained brain surgeon and neuroscientist, and author of Life Lessons from a Brain Surgeon.

https://www.cosmopolitan.com/uk/body/health/a29440462/cant-sleep-insomnia-inside-brain/

Acupuncture And Massage Provide Insomnia Relief

From healthcmi.com

Acupuncture improves sleep for insomnia sufferers, especially when combined with tuina massage. Hospital researchers examined 80 insomnia patients in two groups. All patients admitted to the study had insomnia and the traditional Chinese medicine (TCM) differential diagnosis of spleen and stomach disharmony. Patients receiving acupuncture monotherapy had a 72.5% total effective rate and patients receiving both tuina massage and acupuncture had a 92.5% total effective rate (p<0.05).
Patients were randomly assigned to the acupuncture monotherapy or the combined therapy group.

The monotherapy group was comprised of 21 male and 19 female patients, ages 26–69 years (mean age 51.4 years), with a disease duration of 1–6 years (mean duration 3.3 years). The combined therapy group was comprised of 20 male and 20 female patients, ages 27–70 years (mean age 51.7 years), with a disease duration of 2–6 years (mean duration 3.4 years). There were no statistically significant differences in baseline characteristics between the two groups at the initiation of the investigation (p>0.05).

Acupuncture And Tuina
Both groups received acupuncture treatment administered at the following acupoints:

• Shenmai (BL62)
• Anmian (MHN54)
• Zhaohai (KD6)
• Baihui (GV20)
• Fengchi (GB20)
• Yintang (MHN3)
• Shenting (GV24)

The acupoints Shenmai, Baihui, and Zhaohai received 0.25 x 25 mm needles, using a slow twisting-rotating action. Needles were inserted to a depth of 13–20 mm and were retained for 30 minutes. The remaining acupoints were inserted in a conventional fashion. In addition to the above, patients assigned to the combined therapy group received acupuncture treatment at Zusanli (ST36), which was stimulated using a twisting-rotating reinforcing method. These patients also received tuina massage, administered according to the following protocol:

Firm pressure was applied using a single finger, from Yintang to Shenting, repeated 7 times. Both hands were used to lightly stroke from Yintang across the eye sockets, repeated 7 times. A single finger was used to apply pressure to Yuyao (MHN6), Yintang, Shenting, Taiyang (MHN9), and Baihui. Pressure was applied to each point for 2 minutes in total.

Both hands were used to sweep across both sides of the head, repeated 30 times. Na fa (grasping technique) was used to stimulate Jianjing (GB21), Fengchi, and the Wujing (five meridian) regions located on the inner finger tips. Each point was stimulated for 3 minutes in total. Each patient was then guided to a supine position and the abdomen was massaged using mo fa (palm rubbing technique), first in a clockwise and then counter-clockwise direction for 3 minutes. Finger pressure was then applied to Qihai (CV6), Zhongwan (CV12), and Guanyuan (CV4) for 2 minutes each.

The patient was moved to a prone position and gun fa (rolling technique) was used to massage over Pishu (BL20), Ganshu (BL18), Mingmen (GV4), and Shenshu (BL23) for 5 minutes each. Finally, tui fa (palm pushing technique) was used to massage along the spine to the caudal vertebrae, repeated 7 times. Each course of treatment lasted one week, and a total of three courses were administered.

Results
Overall, the authors and researchers at the Healthcare Medicine Institute find the protocols sufficient to warrant conclusions with the caveat that the addition of needling ST36 in the combined therapy group introduces an additional variable. Outcome measures for the study included the PSQI (Pittsburgh Sleep Quality Index) and improvements in sleep duration and quality. The PSQI is a 7-item scale rating sleep symptoms, including subjective sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, and medication use. Each item is rated from 0–3, with higher scores indicative of more severe sleep disturbances.

Mean pre-treatment PSQI scores were 15.5 in the acupuncture monotherapy group and 15.9 in the combined therapy group. Following treatment, scores were reduced to 7.9 and 5.4 respectively. Both groups experienced improvements, but these were significantly greater in the combined therapy group (p<0.05). To calculate improvements in sleep duration and quality, the following criteria were applied:

• Patients experiencing >6 hours of deep sleep per night and sufficient daytime energy, with improvements maintained for >5 months, were classified as recovered.
• For patients experiencing 4–6 hours of sleep per night, with improved deep sleep and daytime energy, the treatment was classified as markedly effective.
• For patients experiencing improved symptoms, but whose sleep duration was still <3 hours, the treatment was classified as effective.
• For patients experiencing no improvement in symptoms, the treatment was classified as ineffective.

The recovered, markedly effective, and effective rates were added together to calculate the total improvement rate. In the acupuncture monotherapy group, there were 7 recovered, 10 markedly effective, 12 effective, and 11 ineffective cases, yielding a total improvement rate of 72.5%. In the combined therapy group, there were 12 recovered, 15 markedly effective, 10 effective, and 3 ineffective cases, yielding a total improvement rate of 92.5%. Improvements were significantly greater in the combined therapy group (p<0.05). The outcomes of this study indicate that acupuncture provides an effective treatment for insomnia and its effects can be greatly enhanced by the addition of tuina massage.

https://www.healthcmi.com/Acupuncture-Continuing-Education-News/1984-acupuncture-and-massage-provide-insomnia-relief

5 Natural Herbs That Help You Sleep Instantly

From ibtimes.com

Good sleep plays a vital role in overall health and well-being throughout your life. But many of us face insomnia or sleep-related issues on a daily basis. If you feel that you might require a little extra help to doze off at night, consider trying the following herbal supplements:

1. Chamomile- For centuries, chamomile tea has been consumed as a natural remedy for insomnia. It is usually regarded as a mild tranquilizer that has calming effects and antioxidant properties. The antioxidant ‘Apigenin’ present in chamomile binds to your brain and lowers anxiety levels and initiates sleep. Studies have reported that chamomile tea consumption improved sleep quality in older adults and postpartum women and for people suffering from chronic insomnia.

2. Lavender- Popular for its aromatic and soothing scent, the herb has been added to baths since ancient times. Lavender tea has also been consumed as a relaxing beverage that induces sleep. Research has supported that lavender tea consumption reduced fatigue and promoted sleep in individuals with insomnia and anxiety-related disorders.

3. Lime flower- With a long history of use in European traditional medicine, the lime flower has been used as a remedy for nightmares and bad dreams. It can calm your nervous system and help you relax. Known as ‘nectar of kings’, lime flower tea is rich in anti-depressant, relaxant and sedative properties. It has been used to treat sleep disorders, anxiety, and hysteria.

4. Valerian root- For centuries, valerian roots have been used to treat insomnia, headaches, and nervousness. It is known as one of the renowned sleep aids used by people in the U.S. and Europe. One scientific theory explains that valerian root increases the neurotransmitter GABA (gamma-aminobutyric acid) levels which can help trigger sleepiness. Studies have also reported that a majority of individuals experienced improved sleep while consuming valerian root tea. There weren’t any side effects reported too.

People who eat gluten-free without celiac disease are skipping out on essential nutrients that boost heart health. Photo: Photo courtesy of Pexels, Public Domain

5. Passion Flower- Passionflower tea (made from the dried leaves, flowers, and stems of passiflora plant) can help improve overall sleep quality. And when combined with valerian root, it can help reduce insomnia symptoms. Studies have reported that passionflower tea consumption improved sleep quality and insomnia symptoms.

https://www.ibtimes.com/5-natural-herbs-help-you-sleep-instantly-2841049

Home remedies for good sleep: Try these 10 ways to fall asleep

From timesnownews.com/health

Insomnia and sleep disorders are common these days. The home remedies for deep sleep include exercising, meditation among others. To know more, read the article below.

Key Highlights

• Meditating at the time of hitting bed can do wonders and will provide you quality sleep
• Consumption of alcohol before going to sleep also disrupts sleep and make one wake up in between the night
• A warm bath before going to sleep is also a good way to relax the mind, body and helps in getting a good sleep.

Not getting a good night's sleep affects not just your night but the next morning as well. What follows is fatigue, reduced efficiency, lack of concentration and mood swings. Insomnia is a disorder when a person finds hard to fall asleep.

Chronic insomnia can increase the risk of obesity, heart disease, depression and diabetes. The reason for insomnia varies from person to person. But stress, unpleasant events or change in sleep cycles are some of the common causes of it. In this article, we will try to cover how to treat short-term insomnia.

10 remedies to treat insomnia

1. Exercise regularly

Everybody is aware of the benefits of exercising. But a few know that exercise also helps in sleeping better. Exercising for 20-30 mins a day can help in getting good sleep.
However, make sure that strenuous activities should be avoided 2-3 hours before hitting the bed as it may have an opposite effect.

2. Mindful meditation

Apart from physical exercises, meditation is one of the most effective techniques to get good sleep. Mindful meditation is not just helpful in making you fall asleep, it improves focus, reduces stress and provides a calm and balanced mental state.
It makes you focus on your breathing, body parts, thoughts and feeling. Practising meditation when one wishes to sleep is a good way to get some sleep.

3. Limited consumption of alcohol at night

Although, alcohol has a sedative effect that helps a person to sleep but it can also disrupt our sleeping cycle and all of a sudden one might wake up in the middle of sleep.
The risks of snoring and sleep apnea can also be increased if alcohol is consumed right before going to bed.

4. Ensuring that your bedroom is sleep-friendly

Often a comfortable environment can also help in getting a night of good sleep. And this can be done by:
a. Keep the temperature of the bedroom cool, ideally between 60 deg F- 70 deg F.
b. turning off devices that emit light or sound.
c. using blackout curtains to ensure that the room is dark enough.

5. Avoiding large meals

Heavy and spicy foods should be avoided at night. These sort of foods disrupts one's sleep due to indigestion.
Two hours before sleep, the meal should be light and still if one feels hungry then light snack can be taken.

6. Warm bath

A warm bath two hours before sleep will not only relax you but also will induce you into sleep. It cools off your body and triggers sleep at night.

7. Herbal tea

Having herbal tea before going to bed is a good sleep booster. It calms the body and reduces the time taken to get asleep. Passionflower tea and Chamomile tea at night are also good options to fight insomnia.

8. Massage

A 2015 study found out that massage therapy helps treat insomnia as it improves sleeping patterns, reduce pain and anxiety.
If a professional is hard to get, then you can also give yourself a massage. But people who have sensitive skin should consult doctors before applying any sort of oil in their skin.

9. Avoid caffeine in the evening

Caffeine is exactly the opposite of what will help you achieve a good sleep at night. Caffeine improves energy levels and helps focus but these things should be shut down when one wants to fall asleep.
A 2013 study found that taking caffeine six hours before sleeping negatively impacts the quality of sleep.

10. Use bedroom only for sleeping

Your sleep wants an exclusive place and that means that bedroom should be free from any other things that are unrelated to sleep. Therefore exercising, playing in the bedroom should be avoided. Electronic devices, phones, computers should not find a place in the bedroom.

How can Yoga improve your sleep

Studies have found that practising yoga also helps in improving our sleep. Like meditation, yoga also helps in improving focus and reducing stress.
Rather than trying difficult asanas (postures), focus more on postures that involve breathing and meditating. Yin and restorative yoga are good options.
Perform yoga for at least 20 minutes and strive to increase this time. Before hitting the bed, practising yoga helps in unwinding and relaxes the body.

So, in conclusion, a good life requires a good sleep as it improves energy levels, reduces stress and enhances efficiency. And for that to happen, maintaining a good lifestyle is very important which includes avoiding electronic devices, screen-time during sleep time. Smoking also makes one sleep-deprived. Light and soft music has a calming effect and will make you fall asleep instantly. These are small lifestyle changes but will benefit in the long run. Happy sleeping!

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.  

https://www.timesnownews.com/health/article/home-remedies-for-good-sleep-try-these-10-ways-to-fall-asleep/499942

Coffee: Does It Help or Harm You?

From psychologytoday.com

Best to consider your own personal health profile and don’t overdo it.

There’s no doubt about it: Coffee contains bioactive compounds, including disease-fighting antioxidants, associated with multiple physical and mental health benefits that both protect and enhance our well-being. And for many people, coffee is a primary go-to drink for social get-togethers and simply waking up and getting moving at the start of the day.

At the same time, coffee contains caffeine, also a potential source of antioxidants, but one that stimulates (and can overstimulate) your central nervous system to the extent that it causes or increases anxiety, dizziness, and insomnia, raises your blood pressure, releases acid into your stomach that can contribute to heartburn, and acts as a diuretic, which means you urinate more often, losing both body fluids and essential minerals that function as electrolytes. And while not necessarily addictive, you can develop a dependence on caffeine to the degree that you suffer physical discomfort when you quit the habit.

Several studies published in 2019 found that, as you get older, habitual coffee drinking can reduce the risk of developing any of several chronic diseases, increase attentiveness and cautiousness, and prevent accidents, all of which can help you live a longer life. In fact, the findings of one meta-analysis, published in the August 2019 issue of European Journal of Epidemiology, found that the lowest risk of death from any cause was associated with drinking 3.5 cups of coffee a day, the lowest risk of dying from cardiovascular disease was associated with drinking 2.5 cups a day, and the lowest risk of dying from cancer was linked to just 2 cups a day.

There was no additional benefit to drinking more than that amount, in any category. In fact, other recently published research found that drinking too much coffee could have detrimental effects on your health. One study found that drinking more than four to six cups of coffee a day increases the risk of developing bladder cancer. And for some people who are prone to episodic migraines, drinking three or more cups of coffee or other caffeinated beverages a day may trigger a headache that same day or the next, according to one Harvard study published in the American Journal of Medicine.

The bottom line: For most people, up to 400 mg of caffeine a day from coffee or other sources is considered safe and could provide benefits. To put that number in perspective, an 8-ounce cup of coffee generally contains between 95mg and 200 mg of caffeine. An 8-ounce cola drink generally contains 35 mg to 45 mg. An average 8-ounce cup of black tea contains between 14 and 60 mg of caffeine, depending on how long it steeps. Energy drinks and gums, and some over-the-counter medications such as pain relievers, cold medications, and pharmaceuticals that are meant to keep you alert also contain caffeine; check product packaging and labels for amounts.

For people more sensitive to the effects of caffeine, however, even a cup or two of coffee might be too much, and the risks may outweigh the benefits. What if you already have anxiety issues or high blood pressure, have experienced heartburn, or are prone to dehydration? The best advice is to consider your own personal health profile and discuss the benefits vs. the harm of drinking coffee with health-care providers familiar with your medical history.

https://www.psychologytoday.com/us/blog/cravings/201910/coffee-does-it-help-or-harm-you

5 Changes that You Need To Make in Your Lifestyle for a Good Sleep

From clnsmedia.com

There are a few things as important as a good night’s rest. Anyone can relate to feeling from the morning after having a good sleep; it’s usually a light, ecstatic and peaceful one. It’s also one that’s about 7-9hrs long.
However, due to our busy schedules and hectic lifestyles as humans in the 21st century, we barely get any sleep at all. Poor sleep is a major cause of stress and weight gain, and puts out at the risk of contracting illnesses. It can also cause a loss of appetite.

In contrast, when you get a good night’s sleep, you’ll find your concentration heighten as you get even more productivity. It also improves athletic performance.

However, it may be hard to find a good sleep on a steady after several years of going without it. So is there something you need to do to find good sleep?
Yes! With few changes in your lifestyle choices, you can begin to experience a much deeper sleep.

Here are a few recommended changes that you can implement right now:

Workout Regularly

Mild to intense workouts are great at battling insomnia and restless leg syndrome. Depending on your daily schedule and body weight, you can engage in as many exercises as you can during the week, and you can choose to either stick to a routine or not.
Some workouts that are recommended include cardio workouts such as running, swimming, and cycling. Engaging in sporting activities that increase the heartbeat rate is very good for the body. Strength conditioning workouts (like weightlifting) are also great for relaxing the body.

A lot of people feel sedated after a little weightlifting in the evening time followed by a warm shower. This however depends on your personal experience; you may feel a burst of adrenaline after working out and it may lead to insomnia which is not what you want.
Practicing yoga is also good for stretching the body, which helps it to relax better. If you already practice yoga, try being more present with it when next you’re engaged in it. This eases the mind of endless thinking and calms the body.

Setup the Scenery

The bedroom is a major factor that determines the quality of your night’s rest. This has a lot to do with setup and lighting of the room in which you sleep. If you’re like most people, you’ll prefer sleeping with the lights off and the curtain drapes down. However, a creative way of sleeping with lesser lighting is the use of blue or UV lighting. Sleep quality is known to improve with lower lighting.
The temperature of the bedroom also plays a part in getting better sleep. Just a few degrees lower than the temperature of a cool day is just fine for most people. You can slowly adjust to what feels just right for you.

For some people, listening to lovely music helps them to achieve a deeper sleep. There’s no harm in trying to find out whether it works for you too. As regards noise, you may be prone to experience sleep disorders if you live in neighbourhoods with clubs that run all night.

Watch What You Eat

It doesn’t really occur to people but what you feed your body plays an important role in the grade of sleep you get. You can make changes to your sleep quality by tweaking a few things in your diet to add ingredients with the appropriate characteristics. Some ingredients (like almonds) are rich in melatonin, a hormone that is in charge of the sleep-cycle. Other food items to add to your grocery shopping list for better sleep quality include kiwi, tart cherry juice, seafood, walnuts, and teas like passionflower tea and chamomile tea.

Also you may want to start paying attention to the time you have your meals, most importantly your dinner. Eating at late hours can adversely affect your body’s secretion of melatonin hence the kind of sleep you get. It can also lead to excess weight gain.
Furthermore, minimize your alcohol intake. If possible reduce it to zero. More importantly, do not take alcohol before going to bed. It can aggravate sleep disorders and cause snoring.

Buy a Better Mattress

Have you ever wondered why it felt more comfortable the last time you slept in a hotel than in your own bed? It’s precisely because that they pick out only soft and fluffy mattresses. Regardless of whether you are a back, side or stomach sleeper, a comfortable bed is going to give you a good night’s rest and one that entails waking up without any form of pain.
Sleeping on a comfortable bed improves your sleep quality and relieves back pain. 

Do Things that Make You Feel Relaxed

It could be a hot shower just before going to bed, or a brisk walk in the cool breeze of the evening. It could even be taking a walk in the park with your loved ones, just do anything that helps you stay relaxed and present.
You could try listening to music that helps you relax, or read a really interesting book/novel. Meditating for about 15 minutes everyday can also bring calm to your body. So, if it works for you, totally go for it. In truth, the more the body experiences calmness while you’re awake, the more it’ll learn to relax when you’re asleep.

In addition to that, you can schedule for a massage from time to time. Massages are great for loosening tense muscles, especially around your neck and back. This helps the body to relax more during sleep.
If you think you can afford that personal vacation you’ve always wanted to go on, then you should do that. A trip away from the busy and crowded life you may be used to is one of the best ways to relax.

Wrapping Up

With these interesting tips, you can make changes to your lifestyle to get more restful sleep. Some other things you can do to enjoy better sleep include taking melatonin supplements and sticking to a sleeping schedule. If you feel that you need to consult a doctor before making these decisions, then feel free to do so.

https://www.clnsmedia.com/5-changes-need-make-lifestyle-good-sleep/

Natural Anxiety Stress Remedies

From theyucatantimes.com

Anxiety is a by-product of living in a topsy-turvy world. It is among the most prevailing mental health issues that are difficult to get rid of. But there is a solution to every existing problem.
Natural anxiety stress remedies mean to find time for yourself and to feel relaxed with the help of the things that you already have in your surroundings. When you are facing anxiety regularly, it becomes essential to keep it in check.

To improve the quality of your life, pick the best treatment from a wide range of natural and home remedies to alleviate the stress and calm your mind –

• Stay Active – Mindfulness proves to be one of the best ways to stay positive and tackle situations full of anxiety or worries. Daily work out in the form of exercise or meditation provides you ease up to a great extent. You will surely feel relieved from anxiety that bothers you regularly.

 You must follow it daily to find the best possible results. You can adopt modern ways of exercise to fight anxiety disorder whereas meditation is the easiest way to transform your life and helps you in making you feel calmer and peaceful than usual.

• Avoid smoking and drinking – Those who think smoking cigarette or drinking alcohol is a quick-fix to reduce the risk of getting stressed then they are creating a mess for themselves. These items may feel you relaxed at first but its impact keeps on worsening over time.

 If you depend on smoking and drinking to reduce anxiety, it will result in causing anxiety disorder later. Such pathways may generate alcohol dependence and chemicals like nicotine in a cigarette worsen your physical and mental health conditions. It is better to treat the problem of stress naturally.

• Having a healthy diet – A healthy diet consists of all the nutrients in our diet in the required amount. Your diet must be rich in carbohydrates, vitamins, minerals, good fats, proteins, fruits, and vegetables. Don’t forget to stay hydrated and eliminate diet that contains preservatives and processed foods.

Maintain blood sugar levels and other circulations intact to prevent yourself from various physical and emotional health issues.
The high-sugar diet also affects your mood and temperament. Diet is one of the main concerns even for the parents as children are deviating more towards processed and junk foods that are instantly ready to eat but doesn’t include essential nutrients that are required for the proper growth and development of a human body.

Get adequate sleep – Insomnia is one of the most common problems that today’s generation is facing. Finding time to get an adequate amount of sleep is a must to do the thing. One of the reasons behind insomnia is having an anxiety disorder or taking overburden of work. As technology is taking over every indoor and outdoor activity, its usage should be kept in the limit to improve our metabolism.
To get better sleep, one should avoid taking caffeine and large meals before bedtime. Schedule your sleeping time for at least 7-8 hours a day.

• Hemp Oil Products – People are seeking the Best Hemp Oil Products as a natural remedy for assisting them with pain, stress, anxiety, insomnia, and various other health problems. Let’s share some health benefits that we can get from Hemp Oil –

 Hemp Seed Oil can be used as a skin moisturizer and helps in removing the dryness of the skin.

• It consists of essential fatty acids, known as DHA for proper brain development. This seed oil also supports heart health and crucial for eye care.
• Hemp Seed Oil keeps our immune system intact and is essential for mood regulation.
• It also helps in combating severe health problems like anxiety and depression.
• It helps in balancing hormones and reduces pain and cramps during menstruation cycle in women.

Therefore, people go for such natural remedies that fit their schedule and lifestyle that they follow. Practicing deep breathing and choosing aromatherapy for health can also help in dealing with anxiety and various other health problems. You can choose from various other oils such as lavender, bergamot, clary sage, grapefruit, and ylang-ylang.

https://www.theyucatantimes.com/2019/09/natural-anxiety-stress-remedies/